12 Week General Strength Program

A 12 week general strength and conditioning program that can be adapted to your race schedule. If you are racing drop the strength sessions for a more movement and flexibility based session so that your muscles are functioning well rather than suffering from fatigue.

Sample Day 1

0:20:00

Short Workout 1: Basic Functional Movement

Basic muscular movements that will allow you to perform the more advanced movements required in your chosen field
*See attached workout sheet

Sample Day 2

1:00:00

Bodyweight Circuit 1

NOTES

A total body workout preparing the body for more advanced movements and exercises to follow. Here you are working both symmetrically and asymmetrically, performing body weight exercises in all planes of motion. Perform the 12 exercises sequentially, for 3 circuits. So 1 set of squats, followed by press ups, plank, hip drops etc. Take a 60 sec rest after the circuit of 12, then repeat for 3 circuits.

Sample Day 4

1:00:00

Bodyweight Circuit 1

NOTES

A total body workout preparing the body for more advanced movements and exercises to follow. Here you are working both symmetrically and asymmetrically, performing body weight exercises in all planes of motion. Perform the 12 exercises sequentially, for 3 circuits. So 1 set of squats, followed by press ups, plank, hip drops etc. Take a 60 sec rest after the circuit of 12, then repeat for 3 circuits.

Sample Day 5

0:20:00

Short Workout 1: Basic Functional Movement

Basic muscular movements that will allow you to perform the more advanced movements required in your chosen field
*See attached workout sheet

Sample Day 8

0:20:00

Short Workout 2: Glutes and Stability

A glute and stablity workout progressing from the previous more basic movements.
*See attached workout sheet

Sample Day 9

0:45:00

Bodyweight 2

A progression from the previous weeks strength work.
Here you are working your core, arms, legs and performing functional movements essential to make you stronger when you swim, bike and run!
*See attached sheet for workout

Sample Day 11

0:45:00

Bodyweight 2

A progression from the previous weeks strength work.
Here you are working your core, arms, legs and performing functional movements essential to make you stronger when you swim, bike and run!
*See attached sheet for workout

Dan Holmes

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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!